All calories are not equal, and nor are all oats. Depending on how refined or processed the oats are, there is a significant difference in impact on blood sugars. At the healthiest end of the scale is coarse oatmeal, made of relatively unrefined steel-cut (pinhead) oats, also known as Irish oats, which retain the nutritious inner kernel, are more chewy and require soaking and cooking for up to an hour. They have a lower GI and a slower release, keeping you fuller for longer. They contain lots of fibre, of both the soluble and insoluble kind, which contributes to keeping blood sugars down and supporting healthy gut bacteria.
Unfortunately, many people are eating ‘instant’ porridge in the belief that it is good for them. Processed quick oats have less fibre and a high GI: they contain a more refined form of carbohydrate, which results in a significantly greater impact on blood sugars due to the carbohydrate being digested and released faster into the blood, making you feel hungry again, sooner.
Somewhere in between sit the jumbo oats and the slightly more processed rolled oats which are commonly used for breakfast porridge. We have mainly included recipes with rolled oats here, for the sake of speed and on the basis that these are certainly better for you than most breakfast cereals. But if you can, try and make sure that you have the chewy, less processed variety of oat. It takes longer to cook, but is worth it.
Cinnamon reduces the speed at which the stomach empties and has been shown to lower blood sugar. It also has natural sweetness which helps reduce sugar intake.
Serves 1 25g rolled oats 175ml semi-skimmed milk 1 apple, grated 1/2 tsp ground cinnamon |
• CALORIES 260 • PROTEIN 9G • FAT 9G • FIBRE 4G • CARBS 38G |
Put the oats and milk in a saucepan, along with the grated apple and cinnamon. Add a pinch of salt to enhance the flavours. Bring it to the boil and then simmer gently for about 5 minutes, stirring frequently so it doesn’t stick to the bottom of the pan.
Serves 1 25g rolled oats 175ml semi-skimmed milk 1/2 tsp chia seeds For the nut butter: 100g cashews (4 servings = 25g per portion) |
• CALORIES 310 • PROTEIN 12G • FAT 17G • FIBRE 3G • CARBS 28G |
To make the nut butter, roast the cashews on a baking sheet in the oven at 180ºC for 8-10 minutes. Allow them to cool, then blitz them in a food processor until smooth. (The butter can be stored in a jar with a lid for up to 5 days.)
To make the porridge, put the oats and milk in a saucepan, along with 1 tbsp nut butter and a pinch of salt. Bring it to the boil and then simmer gently for about 5 minutes, stirring frequently so that it doesn’t stick to the bottom of the pan. (You can also microwave it in a high-sided bowl, covered, for 3-4 minutes.) Scatter the chia seeds over the surface and serve.
According to the latest research, coconut oil can help you lose weight and reduce ‘dangerous’ abdominal fat. It is made up of medium-chain fatty acids which are metabolised differently from the much commoner, longer-chain fats. A study of 14 healthy men found that those who ate medium-chain fatty acids such as coconut oil at breakfast ate significantly fewer calories at lunch.I
Serves 1 25g medium (pinhead) oatmeal 150ml water 75ml semi-skimmed milk 1 tsp coconut oil 1/2 tsp ground cinnamon or ginger Pinch of salt 1 fig, chopped |
• CALORIES 290 • PROTEIN 10G • FAT 15G • FIBRE 3G • CARBS 31G |
Put the oats in a saucepan and soak them overnight in the water (enough to just cover them).
In the morning, add the milk, coconut oil and cinnamon and simmer for about 5 minutes, stirring frequently. Serve it with the chopped fig, scattered on top.
Serves 1 1 small apple or pear, skin on, cored and diced 1/2 tsp mixed spice Knob of butter 25g rolled oats 175ml semi-skimmed milk |
• CALORIES 210 • PROTEIN 9G • FAT 5G • FIBRE 3G • CARBS 34G |
Dust the apple pieces in the mixed spice, fry them briefly with a knob of butter and set them aside. Put the oats and milk in a saucepan with a pinch of salt. Bring it to the boil, then simmer gently for about 5 minutes, stirring frequently. Serve it with the spiced apple piled on top.
Set yourself up for the day with this very pleasing variation on porridge. It has a delicate flavour which you wouldn’t immediately recognise as Earl Grey and which contrasts deliciously with the berries and nuts.
Serves 2 1 Earl Grey tea bag 250ml semi-skimmed milk 1 tbsp chia seeds (20g) 25g rolled oats 175g raspberries (or strawberries or blueberries) 3 tbsp full-fat Greek yoghurt 1 tbsp pecans, chopped |
• CALORIES 230 • PROTEIN 15G • FAT 27G • FIBRE 4G • CARBS 15G |
Steep the tea bag in 50ml boiling water for 1 minute, then stir with a teaspoon and press out excess fluid before discarding the bag.
Place the milk, chia seeds, oats, berries (reserving a few for garnish) and tea in a small saucepan and simmer gently for 2-3 minutes, stirring frequently. Leave it to cool slightly before transferring it to a bowl.
Stir in the yoghurt and cool the mixture in the fridge for 30 minutes or longer, to allow it to set a little. Top it with the remaining berries and sprinkle over the nuts.